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Exercise Database

High Cable Curls

High Cable Curls This hits the Long Head of the bicep. Stand slightly ahead of the pulleys, with one foot slightly in front of the other. Tilt the wrists back as you come in. Make sure you fully extend the arms at the bottom of the movement. You can use this as a finisher.

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E-Z Bar Curls

E-Z Bar Curls The wider grip hits the Short Head and the narrow grip hits the Long Head. As always, don’t move your body too much. Make sure you fully extend the arms at the bottom of the movement. This is a good exercise for heavy low-rep work to stimulate growth.

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Standing Cable Curl (Rope)

Standing Cable Curl (Rope) This hits the Brachialis. Have your palms facing each other. Keep the elbows in. Make sure you fully extend the arms at the bottom of the movement. Try to limit the movement of your body, as well as your upper arms. Squeeze for one second at the top of the movement.

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Concentration Curls

Concentration Curls This hits the Long Head of the bicep. Really focus on feeling the contraction of the muscle. Don’t move your shoulder to accommodate a weight that’s too heavy. Make sure you fully extend the arms at the bottom of the movement. You can use this as a finisher. You can squeeze extra reps out by using the free …

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Prone Incline Barbell Curl

Prone Incline Barbell Curl This hits the Long Head of the bicep. If the barbell is too awkward, you can use Dumbbells here. If you use dumbbells, come across the body to hit your biceps peak. Make sure you fully extend the arms at the bottom of the movement.

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Incline Dumbbell Curl

Incline Dumbbell Curl This hits the Long Head of the bicep. To increase the focus, you can do alternate curls (one arm at a time). Make sure you fully extend the arms at the bottom of the movement. This is a good finisher exercise for high rep work.

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Tricep Dips

Tricep Dips This works All Three Tricep Heads. Watch this to understand how to hit the triceps more. Avoid too much forward lean, as that hits chest more. Lower until shoulders are slightly below the elbow. Head in line with spine.

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Bench Dips

Bench Dips This primarily hits the Lateral Head. To make it harder, place a weight in your lap. To make it easier, use straight legs and place them on the floor. Keep the back straight.

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Skull Crushers

Skull Crushers This works All Three Tricep Heads. Lower it behind the head for a fuller range of motion. Come back to straight arms every rep to hit the triceps. Best for higher rep work (10-15 reps) with 2 mins rest or less. Try a false grip (don’t wrap thumb round bar).

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Incline Dumbbell Chest Press

Incline Dumbbell Chest Press A 30-60 degree bench angle is best for the chest press. This is hitting the Clavicular Head (Upper Chest). This allows for slightly more range of motion than the barbell. A great second exercise, in the 6-10 rep range.

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